Beyond Pistol Squat – Advanced Airborne Squat

Airborne Squat Tutorial

VIDEO in English here:  https://www.youtube.com/watch?v=vdCPpFInOMk 

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The Airborne squat is an advanced type of squat which builds very strong quads.

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Exercise execution: 

Go down and touch the floor only with the knee.

Once you’re down, stop for a moment. From there go up completely vertical and without leaning forward AT ALL – this small adjustment increases the difficulty quite a lot, thus strengthening your quadriceps a lot more.

In the beginning you can practice by leaning forward, but keep in mind that the more you lean forward, the less you will strengthen your quadriceps – it’s a lot more difficult to go up thanks to brute strength.

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Why is this exercise so hard?
When you’re down, with your upper leg parallel to the floor, the lever arm is larger thus the effect of gravity is maximum – quads will have to exert a lot of strength to extend the knee from that disadvantageous position.
In a Pistol squat, glutes contract forcefully to extend the hip so the body is already in motion when the lever arm is larger – so it’s easier to overcome this disadvantageous position.

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Airborne Squat

MUSCLES WORKED

Hip extensors: gluteus maximus and hamstrings, which straigthen the hip joint by drawing the pelvis backward

Knee extensors: quadriceps femoris muscle, which straigthens the knee